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MASTERY GUIDE
JUMP ROPE
with Matt Hopkins, national jump rope champion & coach
TABLE OF CONTENTS
CHOOSING THE RIGHT ROPE
Find Your Perfect Rope /3
SIZING YOUR ROPE
How to Accurately Size a Jump Rope /10
HOW TO JUMP ROPE
12 Steps To Skipping Stardom /12
JUMP ROPE TRICKS
Tricks and Skills Guide /15

DOUBLE UNDERS GUIDE

Everything You Need To Know /22

IMPROVE YOUR SPEED

3 Ways To Improve Your Speed Jumping Skill /25

JUMP ROPE WORKOUT

Simple Work Out Plan /27

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Choose Your Jump Rope
Key considerations before you pick a rope:
Outdoor Rating
Will this jump rope be used indoors or outdoors? Many jump ropes now will wear out very quickly
on hard surfaces like concrete, so it’s important to pick an outdoor rated rope if you’re planning on
jumping outdoors.

Trick Rating
Will this rope be used to do tricks, like crossing moves? Many ropes now are built exclusively for
speed, and won’t do crossing moves well.

Speed Rating
How fast do you want the rope to go? Competition speed jumping and CrossFit have really spurred
much of the recent jump rope innovation, with a big variety of speed ropes now on the market.

Durability
Does your jump rope need to last for a while? Or is it OK if it breaks down after a few months?
There are big differences in manufacturing and material quality that affect the durability of your
rope.

Ease of Resizing
Are you OK with a jump rope that comes in one set size, or would you like to resize it to fit differ-
ent people or activities?

Versatility
Do you want to use your jump rope indoors and outdoors? Do you want to swap out rope styles
for different activities (for example for double under speed jumping and the freestyle jumping)?
Some ropes are more versatile for many activities than others.

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CHOOSING THE RIGHT ROPE
....continued

Fitness
These are excellent all-around jump ropes, equally useful for speed jumping or fancy hand
movements and crossing moves. Comfortable handles with a quality cord is vital. It’s also im-
portant that your fitness rope doesn’t tangle, as it will probably live in your gym bag.

#1- Fitness: Ultimate Fitness Rope

Why we love this rope: Ultra light (3.68oz) long ballistic
plastic handles make for an easy, comfortable grip, extension
tips with eyeball-bearing tips allow for excellent control, and
four high grade metal ball bearings enable elite speed and
durability.
Cost: $14.95

Outdoor Tricks Speed Durability Sizing Versatility

4 7 8 8 9 8

#2 - Fitness: Cable Freestyle Jump Rope

Why we love this rope: It does everything well. The cable is
faster than standard PVC or licorice ropes, making it perfect
for workouts or tricks done at speed, and it has a little weight
to it, which is nice when the goal is fitness. The long handles
make crossing moves easier.
The cable won’t kink or tangle, so it’s great for throwing in a
gym bag. The coated cable does well indoors, but will wear out
on concrete or asphalt. When the cable wears out, just pur-
chase a replacement cable for $4 instead of a whole new jump rope (the handles are made on
an unbreakable plastic and will last a long time).
Cost: $13.95

Outdoor Tricks Speed Durability Sizing Versatility

4 10 7 7 8 9

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CHOOSING THE RIGHT ROPE
....continued

#3 - Fitness: Boxer’s Training Rope

Why we like this rope: Heavy duty solid core 5mm PVC cord
means it will last a while even if used on the toughest surfaces
(like asphalt). Because the rope is attached to the handles at a
90 degree angle it’s very fast (great for double unders), but it
won’t do intricate crossing moves as well.
Cost: $9.99

Outdoor Tricks Speed Durability Sizing Versatility

9 6 6 8 10 7

Children’s Ropes
Jump ropes for kids don’t need to be extra fancy. A good combination of quality, cost and
that “fun” factor is what’s important. These ropes are all made of very durable materials (so
you won’t worry about them breaking or getting tangled up), they will last a long time even if
jumping out on the playground or the street, and they’re all reasonably priced.

#1 - Kids: Single Beaded Rope

Why we love this rope: It’s made a new style of beads (made
in the USA), that are both ultra light and very durable. These
aren’t the same jump rope beads your dad used... they last
forever and can take a beating. The rope comes with a 1 year
warranty, and can be purchased in a variety of sizes and fun
color combinations.
Cost: $6.49

Outdoor Tricks Speed Durability Sizing Versatility

9 8 5 9 5 6

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CHOOSING THE RIGHT ROPE
....continued

#2 - Kids: Short Handle Licorice Rope

Why we like it: This rope is made with a durable cord that won’t
twist or tangle, and it comes with an innovate “snap lock” system
that makes resizing the rope extremely simple. Comes in a variety
of colors.
Cost: $3.20

Outdoor Tricks Speed Durability Sizing Versatility

7 6 4 8 10 5

#3 - The “Extra Fun” Option:

Light Show Jump Rope
Why we like it: It’s just so cool! (We give it a 10 out of 10
on the “fun factor.”) This rope lights up and looks great in
the dark (see a video).
It’s powered by a battery in the handle and offers a vari-
ety of different flashing modes. Handles are very durable,
and the rope itself is surprisingly durable as well. Comes
with a 90-day warranty.
Cost: $14.95

Outdoor Tricks Speed Durability Sizing Versatility

7 6 5 6 6 5

Competition - Speed
If you’re a speed jumping competitor, you want a cable speed rope that will do around 6-7
jumps a second. Also key here is comfortable and light weight handles with quality USA made
cable (cable made in the US doesn’t kink or break as easily as Chinese cable). Durability, a bal-
anced feel, and ease of adjusting for the perfect length are also important.

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CHOOSING THE RIGHT ROPE
....continued

#1 - Speed: Elite Surge

Why we love it: This speed rope has become extremely pop-
ular for CrossFit double unders, but is also being used with
much success in speed jumping competitions. Double ball
bearing system in the handles give it an incredibly smooth and
efficient spin. This rope is very light at 4oz (handles & cable).
What really sets this rope apart, however, is the versatility, as
you can easily swap out and use different styles of cable (in-
cluding a heavy cable for outdoor use or an ultra fast bare wire
cable for competitions).
Cost: $21.95

Outdoor Tricks Speed Durability Sizing Versatility

8 6 10 7 8 9

#2 - Speed: Ultra Light Speed Rope

Why we like it: The lightest speed rope on the market, offering
that extra little edge in competitions. Weighs only 2.4oz. Cord
length is easy to adjust, and it comes in a variety of different
colors and with a two-year warranty on the handles.
Cost: $16.95

Outdoor Tricks Speed Durability Sizing Versatility

4 2 10 6 8 6

#3 - Speed Budget: Ultra Speed Rope

Why we like it: The same “ultra” fast rope as the Ultra Lights
Speed, just with handles that are a little heavier. This is the
original cable speed rope -- the one that revolutionized the

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CHOOSING THE RIGHT ROPE
....continued

sport of competitive speed jumping. Smooth turning with a lighting fast dowel. Comes with a
big variety of cable and handle color variations.
Cost: $13.95

Outdoor Tricks Speed Durability Sizing Versatility

4 2 8 7 8 6

Freestyle
In the best freestyle ropes, the handles and cord work together, allowing for great control over
the rope. These ropes make intricate and complicated tricks much easier for the athlete. Both
PVC and licorice style jump ropes are very popular, while beaded ropes allow for a greater
presentation to judges and audiences. The licorice is faster and allows for greater ease in doing
power moves and multiple unders.

#1 - Freestyle:
Championship Long Handle Freestyle
Why we love this rope: It can be used indoors or outdoors (it uses
a super durable PVC rope), and the rope is kink resistant. The long
handles with the foam grip make it easy to use and perform any
freestyle tricks. It’s extremely easy to resize, it’s inexpensive, and
it comes in a variety of colors (for those presentation scores). See
a video of this rope in action.
Cost: $8.95

Outdoor Tricks Speed Durability Sizing Versatility

7 10 6 8 10 8

#2 - Freestyle: Custom Single Beaded Rope

Why we love this rope: This is a beaded jump rope with the
option of adding an 8” padded long handle and customizing the

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CHOOSING THE RIGHT ROPE
....continued

length of the beads. It also has infinite options for customizing bead colors and patterns. The
8” long handles give you an edge when performing intricate crossing moves. Made with ultra
light beads for a quicker spin.
Cost: $7.99

Outdoor Tricks Speed Durability Sizing Versatility

9 9 5 9 6 8

#3 - Freestyle: Single Beaded Rope

Why we like it: Call us old fashioned, but we still think presen-
tation matters at freestyle competitions. Choose from a big
variety of beaded color combinations. Made with ultra light,
unbreakable beads for a quicker spin and a long lasting rope.
Cost: $6.49

Outdoor Tricks Speed Durability Sizing Versatility

9 8 5 9 5 6

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Sizing Your Jump Rope
We’ve helped size thousands of jump ropes over the years, and we’ve found the standard “hold it
up to your armpits” method somewhat lacking. While it’s useful as a general guide, it’s really not
specific enough for the unique styles and goals of each individual, especially for people who want
to improve at rope jumping.

Sizing Chart
To start with, you should purchase a jump rope in an appropriate length and then adjust the size
from there. Generally, start with a jump rope in the lengths outlined in this sizing chart:
Length of Rope Height
7 feet Shorter than 5’ 2”
8’ 5’2” - 5’ 6”
9’ 5’ 6” - 6’ 2”
10’ 6’ 3” - 6’ 7”

Form & Sizing Method

Because of the variance in the length of the people’s legs, arms, and torso, a generic sizing meth-
od doesn’t work perfectly. Rather, when we size a jumper, we look at how high the jump rope is
over the head while jumping. For any sizing method to work, it is very important that the jumper is
using proper form. Most importantly, the hands are just in front of the hip bones and not held out
wide when jumping. If there is nobody to watch you, a reflection in a mirror provides you with the
height.

Fitness / Double Unders

Correct sizing: The rope/cable clears 6” to 10” over your head at its
apex when jumping.
When we observe people jumping rope in the gym or doing double
unders for CrossFit, it is typical to see the cable 12” to 36 “ over their
heads. For fitness workouts this rope length is much too long (for
most people), and is really slowing them down. Our suggestion for
fitness workouts and double unders would be to size the jump rope
so that it is traveling over the head by 6”-10”. I do not hold tight to
this rule because there are so many great jumpers that use a variable

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SIZING YOUR JUMP ROPE
....continued

of different heights. It needs to be a height that you are comfortable with. The idea is to get
the rope turning around your body with as little effort as possible with maximum rope control.
A jump rope that is too long will be sloppy and take too much effort to turn.

Beginners
Because speed is not the objective, a longer rope is ideal for chil-
dren and beginners. A longer jump rope slows things down and
allows for timing that is not perfect.
How to size: Stand on the jump rope in the middle of the cord with
both feet. The BOTTOM of the jump rope handles should come up
to the armpit.

Speed Jumping
Correct sizing: The cable clears 2” to 6” over your head at its apex
when jumping.
It is all about speed and control. Going as fast as you can without
making mistakes. Going 6-7 jumps a second takes great strength,
endurance, and control of the jump rope. Typically the fastest
jumpers in the world have the cable 2” to 6” over their head (some
even down to 1”). They typically crouch down to make the circum-
ference traveled by the jump rope even smaller.

Freestyle
Correct sizing: The rope clears 12” to 24” over your head at its apex
when jumping.
Doing jump rope tricks is all about placing the handles of the jump
rope in the right place at the right time. For this to happen, it is best
to use a jump rope that will give the jumper the most control over
the rope. For freestyle, the correct length is whatever the jumper is
most comfortable with. Typically the jump rope will be 12” to 24”
over their heads. However it is not uncommon to see the ropes only
a few inches the head of many competitive freestyle jumpers. There
is more variation in jump rope sizing for freestyle than any other type of jumping.

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Learning to Jump Rope
Rope jumping is a simple, easy-to-learn activity that is great for fitness and can be done just about
anywhere. I’ve put together this simple tutorial for learning the basic jump and the jog step, the
two most foundational jump rope movements. Once you’ve mastered the basics, see our tutorials
on beginner and intermediate tricks.

Before You Start …

Pick the right surface: Jump rope should be a low im-
pact activity. Jump on a mat if outside or on a forgiving
indoor surface. Hardwood floors are best as they give
you a little extra bounce and are easier on the knees.
Stay away from concrete (unforgiving) and carpet (will
make your rope bounce and you will have to jump high-
er to clear it). A jump rope mat absorbs impact.

Learn The Basic Jump

(20 Minutes)
Here are a few helpful strategies for starting out. The single
bounce or “basic jump” is the absolute foundation of jumping
rope. Become an expert at the single bounce, and learning more
difficult skills will become much easier. I can’t stress this enough!
1. Start with your hands in the “ready” position. Grip the han-
dles loosely with your fingers, not your palms. You want to
avoid giving your handles a “death grip.” A loose grip will allow
for a natural and more efficient turn of the jump rope and al-
low for greater speed. Hold the jump rope in front of you with
your hands together and your elbows in close to you body.
2. Practice a toe catch. Place the rope behind you and turn the
jump rope over your head. Catch the jump rope under your
toes and lift up your heels and let it out from underneath your
feet. Repeat this movements until you become comfortable
spinning the rope and catching it under you feet. The key to Ready Position

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LEARNING TO JUMP ROPE
....continued

learning any physical skill is repetition: teaching your mus-

cles a motion and creating a memory of how to do it. In jump
rope, practicing correct movements is the key to learning.
3. Pretend jump. Jumping rope is all about timing the turn of
the rope with your jump. Try taking an imaginary jump rope
and pretending to turn it over your head and jump rope with
it. Yes, you’ll look ridiculous, but this is a great way to practice
your jump and proper form. Jump on the balls of your feet
with your body fairly erect. Your heels should not touch the
ground, and your elbows should be near your sides with your
wrists doing the work, not your arms. Continue for several
minutes. Once you feel comfortable with the motion, contin-
ue to the next step.
4. Practice timing. Another great way to practice correct timing
is to place both handles of the rope in one hand and turn the
rope at your side and jump. Try to coordinate both move- The toe catch
ments and, if possible, have somebody watch you to make sure
the timing is correct.
5. Try the real thing. Now it’s time to try with a real jump rope. Be patient with yourself and
go slow. Challenge yourself to do one jump. Then two jumps. Then three, etc. Always try to
improve upon your personal record. Improvement will come quickly with persistent practice.
Don’t give up!

Common Mistakes
• Too much arm, not enough wrist: Don’t swing your arms
to spin the rope. Instead, use your wrists. Your hands
should be held near the front of your hip bones with
your wrist doing a majority of the work. The elbows do
a small pumping motion in combination with the work
of the wrists. The only exception to this us your very
first turn of the rope will require some arm movement.
You do not want your arms to come out away from your
body. Besides looking funny, it makes the rope too short
and slows the rope down.
Too much arm, and a heel kick.

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LEARNING TO JUMP ROPE
....continued

• Jumping hunched over: You want to jump straight up and down with your butt and hamstrings
absorbing the shock. Good form includes making a good athletic arch in your lower back with
shoulders back. The biggest mistake most people make is bending forward and hunching their
shoulders. The only time this is OK is in competitive speed jumping (doing 6-7 jumps a second)
where the competitor needs to bend forward to make the path the rope travels smaller. See a
speed jumper in action.
• Jumping too high and/or kicking heels up: Jump only a few inches off the ground. The cord or
cable is no more than 5mm in diameter, so you don’t have to take big leaps. Jump rope should
be a very low impact activity.
• The double bounce: Double bounces (where you hope twice
between each spin of the rope) can become a bad habit and
hard to break. Increase the speed of the rope and force your-
self to do a single bounce. Pause between jumps and do not
allow for two jumps between turns.

The Jog Step

After learning the single bounce jump, the jog step is your next
challenge. The jog step is one turn of the jump rope for every step
taken.
A common mistake is to take a step with both feet with one turn
of the rope. Instead, lift your foot up (don’t kick back or the rope
will get caught on your foot), and turn the rope under. You can
start very slowly and increase speed as skill increases. Remember
to lift your knees and keep your feet from coming off the ground The jog step
very high.

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Skipping Skills & Tricks
Whether you’re interesting in jumping rope for fitness, competition, or just for fun, there are
some basic techniques that everyone should know. Below are some of the skipping rope tricks
that everyone should try to learn. Not only do they look impressive, but they’re also physically
demanding enough to provide a great workout.
We’ve also created videos demonstrating the following tricks.
• Basic Tricks Video
• Intermediate Tricks Video

Side Swing
• Twirl rope to one side
• Repeat on the opposite side
• Twirl rope alternatively from side to side
Hint: Keep hands together, keep feet together

Basic Jump
Single Bounce
• Jump on both feet
• Land on balls of feet
Hint: Keep feet, ankles and knees together

Double Side Swing & Jump

• Twirl rope to left side
• Twirl rope to right side
• Jump over rope
Hint: Keep hands together on side swings, keep feet together

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Skills & Tricks
....continued

Single Side Swing & Jump

• Twirl rope to left side
• Jump over rope
• Twirl rope to right side
• Jump over rope
Hint: Keep hands together on side swings, keep feet together

Skier
Side To Side
• Jump left
• Jump right
Hint: Feet move laterally 4-6” to each side, keep feet together

Bell
• Jump forward
• Jump backward
Hint: Feet move 4-6” forward & backward as a bell clapper, keep feet together

Straddle
Spread Together
• Jump to a straddle position
• Return to basic bounce
Hint: Spread feet shoulder width apart

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Skills & Tricks
....continued

Scissors
• Jump to stride position with left foot forward
• Jump and reverse position of feet
Hint: Feet 8-12” apart

Straddle Cross
• Jump to straddle position
• Jump to crossed legs
Hint: Feet shoulder width apart

Wounded Duck
Alternate Toes/Heels Together
• Jump, toes & knees touch, heels spread
• Jump, heels touch, toes and knees spread
Hint: Alternate toes touching and heels touching

Crossover
Cross Arms
• Cross arms and jump
• Open rope, basic bounce
Hint: Cross right arm over left, cross left arm over right

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Skills & Tricks
....continued

Full Turn
One Complete Circle With Rope In Front
• Turn body left, with right turn of rope
• Side swing right, body turns right
• Full turn body makes full turn to right
• Jump rope forward
Hint: Follow rope, rope and body may turn left

Heel To Heel
• Jump and touch left heel
• Jump and touch right heel
Hint: Heel touches are forward

Toe To Toe
• Hops on left foot, touch right toe
• Hops on right foot, touch left toe
Hint: Keep body over weighted foot

Forward 180
• Side swing left, half turn of body right
• Jump over backward turning rope
Hint: This is a half turn rotating the rope from forward position to backward jumping position) Fol-
low rope, rope and body may turn to left.

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Skills & Tricks
....continued

Backward 180
Turn Keeping Rope In Frot Of Face
• Jump backward, turning rope
• Half turn of body left, facing rope
• Jump rope forward
Hint: Follow rope, rope and body may turn left

Heel-Toe
Alternate Heel-Toe Touch
• Hop on left foot, touch right heel forward
• Hop on left foot again, touch right toe backward
• Repeat on opposite side
Hint: Heel-toe as in a polka

Kick Swing
Alternate kick or swing feet, forward, sideward, backward
• Hop on left foot, swing right leg forward
• Hop on right foot, swing left leg forward
Hint: Repeat directions sideward and backward

Peek-A-Boo
Alternate Toe Touch Sideways
• Hop on left foot, touch right toe right
• Hop on right foot, touch left toe left
Hint: Keep feet close to floor

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Skills & Tricks
....continued

Double Peek-A-Boo
Double Toe Touch Sideways
• Hop on left foot, touch right toe right about 6”
• Hop on left foot again, touch right toe right about 12”
Hint: Keep feet close to floor

360
• Execute numbers 18 and 19 in a continuous sequence
• Repeat 2 or more times
Hint: Follow rope

Twist
Rotate Hips From Side To Side
• Jump and rotate hips right
• Basic jump
• Jump and rotate hips left
Hint: Advanced twist, execute nos. 1 & 3 in a continuous sequence

Can Can
Knee-Up-Touch Kick
• Hop on right foot, left knee up
• Hop on right foot, touch left toe
• Hop on right foot, kick left leg
• Basic jump
Hint: Knee lift and kick are waist high, repeat on opposite leg

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Skills & Tricks
....continued

Shuffle
Side Step & Touch
• Step sideways to the right, touch left toe beside right foot
• Step sideward to the left, touch right toe beside left foot
Hint: Keep feet close together

Side Swing Crossover

Alternate Side Turn - Cross - Side Turn - Cross
• Twirl rope on right side
• Criss cross (number 1)
• Twirl rope on left side
• Criss cross
Hint: On criss crosses, number 2 right arm crosses over left, number 4 left arm crosses over right

Double Under
• Whip rope to increase speed
• Rope passes under feet twice during one jump
Hint: Jump higher than normal at first

Grapevine
• Step right on right foot
• Left foot crosses behind right
• Step right on right foot
• Kick the left leg forward right
Hint: Each step is taken over the rope, repeat to the left

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Double Unders Guide
Double unders are used in the workout regimens of boxers, CrossFitters, and martial arts athletes
to build agility, quickness and burst.
Quickly, What Is A Double Under? Simply, a double under is two spins of the rope for every jump.

Start With The Right Rope

Not all jump ropes are created equal, and some jump ropes are definitely better for double unders.
Specifically, look for a speed rope for double unders. Speed ropes
are made with a cable (bare or coated), which enables the rope to
cut through the air much more efficiently than a beaded rope, a
leather rope or a PVC licorice rope.
Speed ropes also are often built with ball bearings in the handles
to enable a quicker, more frictionless spin.
Our recommended rope for all speed work and double unders is
called the Elite Surge. By using your own rope every time, your The Elite Surge
body and mind will become familiar with the mechanics of the move-
ment and it will become second nature.
Changing ropes can alter the speed and mechanics, and even slight changes can disrupt your tim-
ing

Proper Form
Proper form is critical to double under success. You can get by with bad form for a few jumps, but
you’ll never get to a high level where you can string a bunch together in a row (like 100 or more)
without proper form. The biggest thing to keep in mind is it’s all in the wrists. Don’t use your arms
to spin the rope (this is the most common mistake people make). If you feel like you’re doing giant
windmills with your arms, you’re doing it wrong. Here are a few other things to keep in mind:
• Jump low - the cable is only 3/32” in diameter, and it spins fast, so you don’t need to take huge
leaps. See how high this double under pro is jumping?
• Keep your hands in front of your hips
• Stand fairly erect (a slight forward hunch is OK)
• Concentrate on focusing your eyes on one spot

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DOUBLE UNDERS GUIDE
....continued

• Relax your shoulders

• Land on the balls of feet
• Avoid piking (where you push your feet
out in front of you when you jump … a
common mistake)
It’s common to see double under beginners
using inefficient double under form, with
piking, inconsistent jump height and big arms
swings. With these types of movement, fa-
tigue sets in more quickly.

Practice Techniques
If you’ve started doing double unders, but
are struggling to achieve mastery, here are a
few techniques that will help you get to that Good form with a low jump, relaxed shoulders,
100-in-a-row level. Becoming proficient at and an erect jump on the balls of the feet.
double unders is all about developing muscle
memory and learning the rhythm.
1. Start by practicing without a rope, slapping your thighs twice for every jump. This will help
you learn the rhythm without having to stop when you miss.
2. Do a 100 single jumps in a row. It’s important to be a good rope jumper before you can be-
come a great double under jumper. How can you do 100 double unders in a row if you can’t
do 100 single jumps in a row?
3. Use speed training balls. These will also help you develop
rhythm without having to stop for mistakes. Speed training
balls help correct weakness, and improve coordination and
strength for spinning the rope quickly and efficiently.
4. Try two in a row. Then stop. Do three in a row. Then stop. Etc.
Just continue to add as you master each level without miss-
Speed Training Balls
ing. At this point you are trying to create a reproducible rhythm.
After 5-6 double unders in a row you are very close to keeping it
going for long periods of time.

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DOUBLE UNDERS GUIDE
....continued

Personal Bests & Competitions

If you have become pretty good at double unders, and are ready to push yourself to the next level
(for a CrossFit competition or just a personal best), here are a couple tips:
1. Use a bare cable. Bare cables wear out quickly and can real-
ly hurt (“tiger stripes”) if you miss and slap the back of your
legs... but they are insanely fast.
2. Practice staying still in one spot. You lose energy and efficien-
cy if you are moving all over the place when jumping.
3. Be mindful of your hand position. Have somebody watch you
and warn you if you are using too much arm. Bare Wire Cable
4. Develop equal strength in both arms using speed training balls.
Athletes with a weaker left or right arm tend to bring one arm back, resulting in bad rope form
and the need for a longer rope to accommodate the sideways motion of the rope.

Common Mistakes
• Piking: Athletes that pike (legs come out straight in front)
tend to hold their arms out straight, resulting in the need for
a longer rope to accommodate the longer. straighter arms.
• Forearm position: Athletes who turn their forearms down
need a longer rope, as they are pushing the rope down to the
ground each jump.
• Donkey kick: A donkey kick, or kicking your feet back, is an
easy problem to fix. Keep your gaze forward, and keep your
jump height consistent, and you will notice your “kick” goes
away.
• Hand height: Be careful about moving your hands up or down
as fatigue sets in.
• Jump height: Not jumping the same height each time affects
rhythm.
A donkey kick
• Jumping too fast.

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Improve Your Speed
Speed skipping is a calorie crusher and an awesome way to get in
a quick workout. What is speed skipping? Essentially, it’s a light-
ning fast jog step. It’s one of the core disciplines of jump rope
competitions (and a great way to work up a quick sweat).
The best “speed skippers” in the world make about 7 jumps a
second. Last year at the World Jump Rope Championships in
Hong Kong, Zongfei Duan of China set a new world record with
210 jumps in 30 seconds.
While you might not get to the level of Zongfei, you can certainly
learn to become a proficient speed jumper. Here are the three
primary techniques we preach when people ask us how to in-
crease their skipping speed.

Speed Beats Speed Skipping

Simply, speed beats are audio tracks that contain a certain amount
of beats per second. It’s a technique pioneered by Chinese speed skipping teams (who are using
it to incredible success). Speed beats can be downloaded as an mp3 and played via your head-
phones or on any digital music player.
How it works: You match your steps with the beat. As your speed improves, you continually
increase the speed of the beats and try to follow along. For example, if you’re hoping to achieve
240 jumps in one minute, you would set your speed beats to 4 beats a second. Speed beats can
be set to music (which for me makes the workout much more fun).
Note: We hope to make speed beats with music available on our website for download in the
near future.

Speed Balls
Speed balls have long been used by the fastest jumpers in the world to increase arm strength and
coordination, but are still relatively unknown out of speed jumping circles.
We invented the speed ball system to help competitive jump rope teams. As we worked with
speed jumpers, we noticed some were either extremely right or left hand dominant. As their

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....continued

speed scores increased, their less dominant hands had a hard time
keeping up with the pace, and speed scores plateaued.
The Speed Balls help improve the coordination and strength of the
less dominant hand. When used by speed jumpers, the speed balls
have helped improve scores dramatically.
How it works: Competitive jumpers will tell you that it’s the arms
Speed Training Balls
that wear out while speed jumping, not your legs. Speed balls allow
you to work on your arm strength and endurance without the worry
of stepping on or tripping up the jump rope.
Also, the balls won’t spin properly or in unison if you have poor form, providing you with instant
feedback for improvement.

Use A Fast Rope!

The type of jump rope you use will make a big difference in your
skipping speed. Standard licorice or beaded ropes are just much
to slow because the rope won't cut through the air fast enough.
Ideally, you will use a cable rope with a bare wire cable, which
has the weight, aerodynamics and the stiffness to spin as fast as
your wrists will turn it. (Be warned: the bare wire cable definitely
stings, and will leave a mark, if you miss and whip a bare leg or Ultra Light Speed Rope with
arm.) bare wire cable
For speed jumping competitions or workouts, there are a variety of
options, but I recommend the Ultra Light Speed or Elite Surge cable jump ropes.
Why: In speed jumping, arm fatigue is your biggest enemy. The Ultra Light speed rope is the light-
est speed rope on the market. The entire rope with the cable weighs only 2.4 oz, which will make a
big difference with arm fatigue - the chief cause of misses. Less misses = better scores.
It also features an unbreakable polymer plastic dowel that makes for a very smooth spin. The Elite
Surge is also very light, but has a faster spinning handle.

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Jump Rope Workout
Enjoy this 10 minute jump rope workout for a quick morning or afternoon heart rate kick-start.
We find the best jump rope workouts for burning calories and toning shoulders, arms, legs and
chest include variety and intervals.
This jump rope exercise plan was designed by former world and national jump rope champion
(and current yoga instructor) Heather Turner.
TIP: If you’re unfamiliar with any of the moves listed below, see our list of jump rope tricks.
We’ve also made a video of this workout.

Workout Plan
• 30 seconds basic two foot jump
• 30 seconds alternating jog step
• Recovery: 30 second recovery with standing sideswing (to make more difficult, do a 2 foot
jump)
• 30 seconds alternating jog step
• 30 seconds straddle jump
• Recovery: 30 seconds standing sideswing (to make more difficult, do 10 pushups & 10 burpees)
• 30 seconds skier jump
• 30 seconds single foot jump (15 seconds each leg)
• Recovery: 30 seconds standing sideswing (to make more difficult, 30 seconds jog step)
• 30 seconds bell jump
• 30 seconds one foot skier jump (15 seconds each leg)
• Recovery: 30 seconds standing sideswing (optional pushups and burpees)
• 30 seconds jog step
• 30 seconds crossover (alternating top arm)
• Recovery: 30 seconds standing sideswing (optional jog step)
• 30 seconds straddle cross jump
• 30 seconds scissor jump (alternating feet front to back)
• Recovery: 30 seconds standing sideswing (optional pushups and burpees)
• 1 minute jog step (as quick as you can go)

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